As newbies to training and racing, plugging away at miles in order to finish a particular race seemed to be the focus. After additional coaching guidance, there is a recognizable basic format of cycled training our coaches take us through. For our coaches, it’s more than just miles. They think in terms of a big, progressive picture, right down to the finer details of our day-to-day training.

In defining the specifics of progressive cycled training, first there is the macrocycle. This is the big picture training plan over the course of a year or more. Within the macrocycle there are mesocycles, lasting shorter periods of time like the months and several weeks leading to a particular race. Lastly, in the mesocycle, we have microcycles, which is basically the varied training we do on a day-to-day and week-to-week basis.

What does this have to do with your body weight? This foundation of training can be an important and useful guide as to when it’s most appropriate to pursue performance-oriented weight-loss efforts. After all we wouldn’t want a weight-loss strategy that is supposed to be helpful to performance turn into a detriment.

Macrocycle: A Long-Term Plan

First, think in terms of a plan for the year. It’s worthwhile to appropriately assess if you even need to lose weight. This is where evaluating things like body composition (using more than just a mirror), healthy weight for height, regular menstrual cycles (for women), normal testosterone levels (for men) and regular summer or winter seasonal weight variations all play a role in the assessment. It makes no sense for training or health to force an unnatural bodyweight.

After crunching some numbers, determine how much weight is realistic to lose over the course of the year. For some it might only be a few pounds at certain times of the year, while others may aim to shed 15 or more pounds over the year span. Focus should be to have a long term mentality or mind-set. This is not a two- to three-week plan. This is a year plan or sketch with a hopeful long-term or lifelong successful result.

Mesocycle: Month-to-Month, Week-to-Week

Throughout a mesocycle the volume, intensity, and race-specific training usually builds and varies leading up to a particular goal race. This is the time to heighten attention in matching training changes with appropriate nutritional goals. Think of the mesocycle as: 1) preparing for a race; 2) pre-race and race day; and 3) the transition time after and between races.

Preparation

Usually during the preparation training the volume and intensity begins low. You might be doing less miles and speed in the beginning with a focus on base building or rebuilding. Throughout preparation, training intensity and volume will gradually increase.

Weight loss comes in to play more during the beginning stage of this cycle. The more miles and intensity you add to training, the less you want to focus on weight loss. A diet lacking particularly enough carbohydrates and protein during critical phases of training can contribute to risk of injury, heighten fatigue, and compromise good training.

In order to lose one pound of weight per week, a calorie deficit of 500 calories per day needs to occur. During the less intense training period of preparation training, aim for about 2.3-3.2 grams per pound of carbohydrate/day, 0.6-0.8 grams of protein per pound/day and to maintain light colored urine throughout the day. With this, shoot for a deficit of about 400-700 calories per day to promote a gradual weight loss of 0.8-1.4 pounds per week. This gradual loss will have less overall impact on training.

Ensure that as preparation progresses in intensity and volume you try to better match calorie needs. For example, as miles and intensity of speed sessions increase, aim for a regular training diet that will require more like 3.2-5.5 grams per pound carbohydrate, 0.6-0.9 grams per pound of protein a day, and to maintain light colored urine throughout the day.

Pre-Race and Race Day

Training intensity is often up the weeks leading up to a race. You might be doing faster speed sessions with longer rest. This seems to also be the time anxiety often rises over being close enough to a perceived ideal race weight. Last-minute weight loss effort is not uncommon. The thing is, even if you’re not increasing miles, energy requirements are high. This is a critical time in training where weight loss efforts can actually impair performance.

As race day closes in, intensity might still be up but volume goes down in effort to rest up for race day. For longer races this may even involve carbohydrate loading to maximize glycogen stores. Losing weight during this time in training, again, can negatively affect performance. During the pre-race period and race day, focus should be on fueling well and preparing for competition. This includes after the actual race. Be sure to refuel soon after competition to facilitate the recovery process.

Transition

It’s not uncommon to rest from structured training between races. This is the time pounds can sneak on. It can be an adjustment going from intense, high volume training eating to transition eating. Realize that you probably could cut one or more of those small frequent meals out. This is also the time weight loss effort can gradually ensue. It may take a week or two to retrain from the previous frequent snacking and larger meals. Slowly refocus on the 500 or so calorie deficit per day in reaching your longer term goal. Consider cross training with other leisure activities to stay somewhat active.

Although weight loss may be a desirable goal, it can also hinder performance. Awareness as to where you are in your training cycle will better promote successful weight loss and performance.